Edmond Runner

Landrunners

3:45 run with JH, Blake, and Frankie Jo.  Nice and cool; strong S wind.  Recovery pace.

ART

Sick; stomach virus/flu

Sick; stomach virus/flu

Pre-run spin

OC trails after finally feeling well enough to give running a try; 2/3 solo and finished up with Court; easy to recovery pace; Boston Boost; DP 39; 55 degrees; sadly hands got really cold, so glad I had some gloves in truck! 

Same thing many find...taking a few days off can leave you feeling sluggish and finding tightness in first run back.  I had shin splints for first couple miles until stopped to do run drills.  Hips also hurt.  Too much laying around while sick.  But at least I am back out and very glad for that!

Lifted lower

Hip drills

ART

4 pm at Hefner with JH, Blake and way too brief 1/2 mi with JB & Connor. 1618; low 60s; full sun; wind not a factor; low DP leading to dry air; allergiies noticeable. Speedwork in Adidas Adios Boost 2. Cooldown with Blake in Boston Boost. 10 miles.

6 pm at OC trails solo; mid 50s; Boston Boost; recovery pace on this CKD

Never felt relaxed running due to physiology being off from illness.

Early run included 2 x .75 mi w/JH; 5 x .5 mi...two with JH and all with Blake.

.75 = 5:59 (breathing way too hard from rushed wu) and 5:47 paces = JH led these showing how he is ready to steamroll his current 5K PR

.5 = 2:43, 2:44, 2:44, 3:03 (legs just not feeling it so settled in on HM pace), skipped one Blake ran, 2:42

I feel way behind from missing days and still "off" but this is likely typical for anyone having a week like mine after getting big miles week before. But JH reminded me of the reality that I was running well so that is good enough for me.

ART

4pm at Hefner run with JH; low 60s; low DP; very high wind from SW up to 27 mph (running across dam felt it both ends); 1628

Left inner ankle (same old) hurting all day including the entire run; wore brand new Boston Boost to give as much stablity and cushon as possible.  If I didn't kow my body I would be worried that something bad was wrong; even knowing it will "calm down" it still is annoying.  But my slow pace today also came from just trying to get back in the groove from being ill.  My hand was cramping just trying to take the lid off a bottle!  My physiology is just still off.  Of course the brutal wind didn't help and just being tired from yesterday.  But bottomline is running a slow recovery pace is still beneficial, which is why it has a place in training.

7 am LR with Landrunners; 7:45 avg pace; JH and I ran ~ 9 easy, then moved into FF; finished up with extended cool down and Starbucks.  Wonderful way to start the morning!  During FF temp was 55; 10-20 mph N to slightly NW; 58% humidity and full sun.  Adios 2 and calf sleeves. 

Solo faster pace miles: 6:16, 6:19, 6:36 (over parkway), 6:29, 6:28

Continued the trend this week of not feeling into a groove after being ill.  First my ankle felt better...but then got worse again during run (I had a difficult time not stopping my FF thinking maybe I should since it definitly was hurting).  Second my breathing has been more shallow/difficult.  Three my energy level is not high and thus my motivation isn't either.  Now...thinking outloud...maybe this isn't all from being sick but how a 47 year old is supposed to feel the week after doing 100 miles.  Who knows for certain.

Thoughts: 1) Try to avoid wearing calf sleeves for anything faster than marathon pace because it seems to feel restrictive in some fashion on going faster....also hotter.  2) Huma gels still working as well as Military 5 min before FF.  3) The pace I did hit was comfortable enough that I sometimes found myself thinking about other things...but when I focused and tried to go harder it was difficult today.  So the good is what used to be harder pace at least feels easier now.  4) If I expect optimal performance on a morning cold run still need to avoid drinking as much liquid night before and clean up diet versus eating ice cream...which according to Blake dairy is going to ruin my health because it's toxic.  5) JH is noticeably in better fitness this week than last; and he was in great shape last week!  Nice to see his hard work paying off!!

Hope to be more consistent next week on lifting weights and diet.  Things might be tough if the forecast of 10-14 days of below 40 hold...and possibly ice/snow.

1:30 pm Hefner run with JB, JH, BE (at 2:30); 161; 73 with SW wind 10-20 mph; low DP; full sun.  Boston Boost 2nd pair.  7:17 AP

In the world of feeling aches/pains you never know about running or resting until you know your body.  My ankle has been off-on sore since years ago from running A2A HM and Boston after.  So even though it was killing me on Friday I have just kept running.  Today the decision was verified since I felt the best since Friday and ran the best.  The decision making process for me is should I do ART on my ankle if it is very sore.  This time I haven't since Friday.

Didn't plan on running fast but someone looked like they needed company.  Haha.  I actually didn't mind running faster due to missed quality day earlier in week and principle that you can do 2 hard days back-to-back (per Pfitzinger).  JB's marathon pace is like my faster tempo pace and thus it was a solid effort for me when we kept going back to those paces.  Hopefully I will recover well and it will pay off for me.  I know that pace as a steady state will pay off for JB at PHX!

Along with easy pace running also had the following miles (for me, JB often faster): 6:46, 6:27, 6:45, 6:24, 6:05, 6:44, 6:19.  I have purposely taken LR at easier pace as we have ventured into the highest mileage training block ever and also had speedwork and tempos.  Today was a nice indication of how I can open it up on a LR which gives me confidence with my sub-3 goals at PHX.

We stood and talked for awhile on an amazing weather day in Oklahoma (minus wind while running).  Tons of people out walking at lake.  Alas the forecast says things are going to change.  Time to get our cold weather toughness going.  

Note: Our group has been working hard in our training and in many ways the mileage is more what most locals would only consider for a marathon.  Well we all are going to PHX to take our shot at it.  I predict we all will have success and the higher miles will pay off.  Even if it didn't for me...I am still looking forward to being there to see it play out for JB who works harder than anyone I know at running and JH who has come so far in seemingly a short time.  I am blessed by being around these friends!  #OKRunnerElite  : )

Lifted legs, triceps, back/shrugs, core

Hip work

ART

4 pm run with JH; 80-->74; S 10-25 mph; full sun; 1618; Asics DS Trainers

Slow easy run in the books on the last warm day for the next few weeks. We both could have ran more; just because you can doesn't mean you should.... so we shut it down. I did have residual quad pain from two-in-a-row hard days.

Notes of the Strange: Hammock and two people just S of Louies?? Woman running on dam as if she had a back brace on...bet JB couldn't mimic that one! People walking with face masks. Old guy peeing on dam!

Lifted upper with biceps versus triceps

Hip Work

ART

4pm Bluff Creek w/BE, IC, JB, JH.  1644; 37 w/WC in mid 20's; N 10-20 mph. 40%

Wasn't feeling it today; nice to get in 10 on a day like this.  Thanks to JH for coming back to help me get 10. What was wrong?  Possibly all of the following: still feeling soreness in quads from Sunday and lack of "pop"; cold air has left me breathing shallow; cold air has my ankle ligament tight and curves at Bluff combined to feeling pain when I started to do a mile repeat and bailed out.  Bottom line is I needed to bump what I planned today with repeats and just run.  Everyone else was looking strong so feel like the loser.  But I am the old man, so give me a break!  I more and more can see benefit from Meb's and others (Hanson's) keeping 2 days in between any hard effort.

4pm run at Bluff with JH; COLD; 27 with 15 WC; overcast/no sun; N 15-26 mph.  DP 3.  Asics DS Trainer

Wow what a negative difference this cold and dry air is for me.  Very hard to breath and in first few miles my head even started spinning & feeling light (and this is not an occasion of too few calories).  And when we initially did a hill repeat it was weird, feeling like running in slow motion.  My quads were also still slightly sore today.  Finally, even with hard freeze something is hitting my allergies = sneezing, nose, eyes.

I did end up feeling a little more adapted in last few miles and finished up with 8 x striders (making these miles ~7:10 pace).  The cold is also making my sore ankle ligament much more sensitive.  Still...overall glad to be out and running.  We did run a few miles with the Lone Ranger....Byron; maybe he was just cold but all the deer we kept running by provided better company today.  Now if I can just avoid going home and eating a bunch of simple carbs like yesterday....joys of winter-like weather.

Lifted back/curls

ART

4pm run with JH and Blake; Stars and Stripes; 1644; DP 9; 29 degrees when finished.

Pyramid of speedwork: 200, 400, 600, 800, 1K, 600, 800, 400, 200

Mile pace for each: 5:17, 5:21, 5:40, 5:46, 5:58, 5:56, 5:58, 6:05, 5:55

Coming back out of the hole I was in...thankfully; glad I kept backing off and didn't compound the problem earlier this week. Today I was reminded my genetics aren't geared to breathe well running fast in cold, dry air (asthma). But put in a solid effort and ran paces that were fast enough; Blake was way out there setting the curve today and JH was typically ahead of me running strong in his sweet new blue shoes. I felt a couple of tweaks that I was feeling alot more of earlier in the week = right quad and left ankle. Pleased with this run especially when I see my friends are improving in their speed with PRs to come! I PR'd how fast I got in the truck post-run as my hands went numb and I was freezing.

4pm run at Hafner with JH; 1633; partly cloudy; DP 8; 38; slight S wind and WC in 20's

Great run and great company. Saw more deer than runners. Still residual pain in right quad. Boston Boost.

ART

1:30 pm 10.5 at Bluff Creek with JH and Blake; snowed enire run!  Many wrecks on highways.  Cold, but fun outing.

8 pm = 3 miles easy on treadmill to warm-up legs to lift weights

Lifted legs (5 sets) and biceps (low to high due to injury).

ART (noticed ankle swollen)

3pm run at OC with JH; Snow Day; 1644; 32 w/27 WC; NW 5-10 mph; DP 14; overcast; new pair of Asics DS Trainer for support; also ran mainly on the chat.

Noticed last night my left inside ankle is swollen & small puffy spot.  Also dealing with back shoulder strain that began 2 weeks ago when sick and laid around a bunch.  Those two items and wanting to eat more are the current struggles.  No problem on getting out and doing this easy run.  Met up with Scott Smith just back from National 12K for the last 4 miles; always nice running with him.  JH and I decided to just go 12 as we both aren't too worried about achieving our goals at 66 HM and we were well rested from being off work.

Lifted all minus what did yesterday.

Hip drills

ART and icing

4pm run at Hefner with JH, Blake, and JB.

4pm run at Hefner with JH.

Hip drills

ART and icing

4pm Hefner run with JH and Blake.

OFF

Went to T-town for Route 66 packet pickup.  Many thanks to JH for driving us.  I never would have predicted a year ago to have a friend like JH that thinks running just like me and encourages me to no end.  Look forward to running this race with him & Court and all the other friends we have been training with!

3pm solo at OC Trails; Rain run!  15-25 mph SSE; 1633; 55 w/54 DP; Boston Boost.

Avg 7:31; included 9 x 12-15 sec striders on back half.

Glad I did this shakeout/shiver run before Route 66 HM tomorrow.  Why?

1) Whoever suggested wearing Nitrile gloves gave good advice (at least for this temp); my fingers didn't go numb until after getting home taking gloves off.  Wore them under my Manzilla Neoprene Windstopper gloves that by themselves are not warm.

2) Learned that while for the most part the Continential rubber soles of Adidas are grippy...if you hit wet fallen leaves still very slick.  Also depending on the coating on the surface of a road or parking lot it can still be slick.  Will need to be cautious on curves with wet surface tomorrow.

3) The "lost in my closet" Hind vest that haven't seen in years worked well over my singlet.  Other than through arm holes kept my dry.  Might go with this and if get wind to my back in last miles and too warm...throw away.

4) My left inner ankle still sore on cuts/turns.  Maybe some aceto- pre-race will keep the sharp pain away.

5) My legs are feeling it today; a day off can do wonders.

Route 66 = ready to run it.  It will be rolling hills like TR but not hot.  I will be more agressive than TR, but save racing the edge for Houston w/no hills.  Looking forward to a good race and fun day w/Court and friends!  Fully expect JH to hit his goals and proud of him for setting his own agenda.

Route 66 HM with Court, JH and family

4pm with JH at OC Trails

ART

4pm at OC Trails with JH, Eric & into run Mark Thompson & Wes Gotcher; finishing lap with Court.

3 pm with JH at OC Trails

included 8 x striders

ART

am = 7 with Court at OC

pm = 7 solo at OC

Lifted lower

ART on sore ankle only

8am run with David Ball at OC Trails; 43-->53; sunny; SSW 10-25 mph; DP 30-->35; 1616; RH 62% --> 50%; Asics DS Trainers

Nice run catching up with Mr. Ball; ran three laps together and rest solo; mainly 7:40-7:50 pace.

7:30 am Hefner run with JB, JH, Blake, Andrew, Eric, JG.  52 --> 58; 68-->53% RH; 10-30mph SSW; 42 DP; Adidas Boston Boost

At times we fought brutal wind and other direction cruised; even ran on "beach" some down to pelicans.  Overall with a variety of paces avg. 8:10

Inner left ankle pain which intensified greatly when tried to crank the pace with wind to back (actually just stopped).  Otherwise not feeling too bad.  Took 2 Huma.

Finished up going to Donut Palace on Britton with JG, JH, JB.

Solo at OC afternoon; High 40s with WC of 40 (front came in); 14-25 mph N; DP 33; sunny; 1646; Asics DS Trainer & Asics DS Racer

WU of ~ 2 miles with run drills including stretch for upper back and ankle mobility.

Coming off a 90 mile week very pleased with this workout.  It wasn't easy and the wind forced me to focus and run tough.  My ankle in these Asics felt better and more stable.